In this blog I hope to track my adventures in fitness, food justice, gardening and body acceptance. I will do so with a critical eye--examining how anti-fat bias, economics, class, sexism, urban (suburban and rural) development deprives us of satisfying movement, and how health is collective and personal.

Tuesday, June 28, 2011

That Diet Coke Addiction? Yeah, its a REAL Problem

Alright, I'm not one for alarmist reactions to popular-culture health stories with buzz, but this is probably the most comprehensive diet soda study (almost 10 years) and the results are alarming. I've already been on the record that I've had "a diet coke problem" before and that I almost never drink Diet Coke now, but I do occasionally because I'm against purity pledges. I gotta say folks, I'm starting to go all AA on this issue.

The Study Found:

Measures of height, weight, waist circumference and diet soda intake were recorded at SALSA enrollment and at three follow-up exams that took place over the next decade. The average follow-up time was 9.5 years. The researchers compared long-term change in waist circumference for diet soda users versus non-users in all follow-up periods. The results were adjusted for waist circumference, diabetes status, leisure-time physical activity level, neighborhood of residence, age and smoking status at the beginning of each interval, as well as sex, ethnicity and years of education.

Diet soft drink users, as a group, experienced 70 percent greater increases in waist circumference compared with non-users. Frequent users, who said they consumed two or more diet sodas a day, experienced waist circumference increases that were 500 percent greater than those of non-users.

Yeah, when my diet coke addiction was at its worst, I was gaining the most weight. One individual's data isn't significant, but this large-scale and comprehensive study? It has me convinced that "Diet Coke" ain't my friend. Water, iced-tea (lightly flavored with juice), coffee, juice, etc. These will hydrate and refresh you. Put down the can!

Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul.

Write it down. When planning your goals, write everything down and go through all the details.

Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal.

Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.

Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.

Evaluate your progress. Review your goals each week.

Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan.

LisaD's Goals and Progress Updates

LisaD's Goals and Progress Updates

1. Personalize: Lose 10 lbs in 7 weeks. End date 2-10-10.2. Realistic: That is 1.4 lbs per week.4. Think Short & Long Term: Short term maintain my Jump Start losses when I return to school. Will do another Jump Start in the Summer.5. Write down when planning: I track my progress at www.diettalk.com and WeightWatchers.com6. Start Small: Track all Eating. Do purposefuly exercise7. Set Start Date: 12-30-09.8. Plan for Set-Backs: I didn't chose to lose 14 lbs in 7 weeks. I gave myself "wiggle room".9 & 10 Evaluate & review Progress each week; Reassess & Adjust Weekly: : Every Wednesday I track my weight, set new goals, and measure the success of previous goals.

Thealogian: Goals and Progress Updates

Recommendations from the Mayo Clinic:

1. Personalize: Shed 50lbs by my birthday July 8, 2010.2. Realistic: That is 2lbs per week, I have successfully lost 3.3lbs per week in the past, so with systematic exercise regime, 2lbs is realistic for me.3. Progress Goals: Exercise 4-6 days per week, don't obsess on food.4. Think Short & Long Term: long-term, exercise 4-6 times per week; short term, go to gym Monday, Tuesday, Wednesday and Thursday this week, do pilates or yoga Friday & Sunday.5. Write down when planning: I'm doing that now (and in a journal); I will also eat Greek Yogurt/granola (measured) for breakfast & Turkey Chili for lunch Mon-Thursday; crackers/2% cheese snack & raw veggies. Dinner will be lean protein with veggies & one piece of dove chocolate for dessert.6. Start Small: Pack exercise bag & prepare Breakfasts/Lunches for week Sunday night.7. Set Start Date: TODAY, Jan. 3, 2010.8. Plan for Set-Backs: I wanted to exercise this weekend, but it was too cold to walk outdoors (I tried), the treadmill is on the frtiz and the gym is closed; I couldn't do yoga or pilates because I pulled a muscle in my back, but that's mostly worked out now (thanks to my sister in law's massage knowledge and nursing skills). Despite all this, I was able to eat non-neurotically and I cleaned out the fridge and organized my bedroom, plus dusting, vaccuuming. So, set back #1 dealt with compassion for body.9. Evaluate & review Progress each week: each Sunday, I'll do a status update here, in this window.10. Reassess & Adjust Weekly: Come back to this window to check out weekly goals.

Goals Jan. 4th-10thExercise at Gym Mon-Thurs; Pilates or Yoga Friday and Sat or Sun.Eat pre-packed breakfast/lunchMeditate 5-10 minutes per day